Comparing Nutrients in 1 pound Canned Pinto Beans Rinsed VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Canned Pinto Beans Rinsed	23%	7%	70%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Canned Pinto Beans Rinsed	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	18.3% 531kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	NA	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	NA	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	NA	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72.5% 94g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	NA	9.2% 6.67g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	36% 13.6g	38g per day for Men 19-50 years
Protein	57% 32g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Canned Pinto Beans Rinsed	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	NA	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.43% 1.2mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	61% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24% 95μg	107% 426μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.5% 0.45mg	344% 310mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pinto Beans Rinsed	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	29% 290mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	131% 1.18mg	18% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	72% 5.76mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	50.5% 1.16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	62.2% 435mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	31.2% 1061mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	NA	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	64% 962mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.68mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	8.6% 318g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pinto Beans Rinsed VS Frozen Broccoli Spears per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Pinto Beans Rinsed versus 1 lb of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Pinto Beans Rinsed vs Frozen Broccoli Spears:

• 1 lb of Frozen Broccoli Spears contains 1.4 times more Vitamin B1, 6 times more Vitamin B2, 1.8 times more Vitamin B3, 4.5 times more Vitamin B9 and 683 times more Vitamin C than Canned Pinto Beans, Rinsed Solids.
• 1 pound of Canned Pinto Beans Rinsed have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Canned Pinto Beans, Rinsed Solids as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Pinto Beans Rinsed vs Frozen Broccoli Spears:

• 1 pound of Canned Pinto Beans Rinsed has 1.6 times more Calcium, 7.2 times more Copper, 1.8 times more Iron, 1.9 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus, 12.5 times more Sodium and 1.7 times more Zinc than Frozen Broccoli Spears.
• While 1 lb of Frozen Broccoli Spears contains 1.3 times more Water than Canned Pinto Beans, Rinsed Solids.
• Both Canned Pinto Beans Rinsed and Frozen Broccoli Spears contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Pinto Beans Rinsed has 4 times more Energy, 3.9 times more Carbohydrate and 2.3 times more Protein than Frozen Broccoli Spears.
• 1 pound of Frozen Broccoli Spears provide inadequate amounts of Energy